CROSSFIT BRACKNELL – CrossFit
WARM UP (No Measure)
A. GENERAL 6:00
Amrap 6:00
– 20 Jumping Jacks
– 10 Air Squats
– 10 Samson Stretch lunges
– 10 Hamstring Scoops, Static
– 20 Jumping Jacks
– 10 Lateral lunges (5/5): https://youtu.be/XUpA3M_WvWs
– 10 Glute Bridge + Reach
– 10 Hollow Rock + Toe Touch
B. MOBILITY / ACTIVATION (3:00)
Child Pose PNF Lat Stretch
5 Reps / Side
Reps: Press down 5 seconds on stretches side and stretch into for 5-7 seconds
C. SPECIFIC (12:00)
Box Jumps
– 6 Jumping Knee Tucks
– 6 Box Jumps + Step down, Normal height
– 6 Box Jumps + Step down, Workout height
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KB snatch progression
– 6/6 Single Arm Russian Kettlebell Swing
– 6/6 Single Arm Kettlebell High Pull
– 6/6 Kettlebell Snatch
Thrusters
– 6 Front Squat, Empty Bar
– 6 Push Press, Empty Bar
– 6 Thruster, Empty Bar
– Ramp up to Workout Weight
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METCON (3 Rounds for reps)
3 Rounds For Reps
1:00 Box Jumps, Step Down @ 30/24
:30 Rest
1:00 Kettlebell Snatch, Right, @ 53/35 lbs
:30 Rest
1:00 Thrusters @ 95/65 lbs
:30 Rest
1:00 Kettlebell Snatch, Left, @ 53/35 lbs
:30 Rest
1:00 Box Jumps, Step Down @ 30/24
1:00 Rest
Score: Total Reps
Time Cap: 24:00
Kilograms: 24/16, 43/30, Beg:11.5/7.5 Int: 20/18
Scaling Options
Beginner
1:00 Low Box Jumps or Step ups
:30 Rest
1:00 Dumbbell Snatch, Right, @ 25/15 lbs
:30 Rest
1:00 Thrusters @ 45/35 lbs
:30 Rest
1:00 Dumbbell Snatch, Left, @ 25/15 lbs
:30 Rest
1:00 Low Box Jumps or Step ups
1:00 Rest
Intermediate
1:00 Box Jumps, Step Down @ 24/20
:30 Rest
1:00 Kettlebell Snatch, Right, @ 44/26 lbs
:30 Rest
1:00 Thrusters @ 75/55 lbs
:30 Rest
1:00 Kettlebell Snatch, Left, @ 44/26 lbs
:30 Rest
1:00 Box Jumps, Step Down @ 24/20
1:00 Rest
TEAM METCON (4 Rounds for reps)
In Pairs, Perform 4 Rounds For Reps:
– One Partner Working At a Time
1:00 Box Jumps, Step Down @ 30/24
1:00 KB Snatch, Right @ 53/35 lbs
1:00 Thrusters @ 95/65 lbs
1:00 KB Snatch, Left @ 53/35 lbs
1:00 Box Jumps, Step Down @ 30/24
1:00 Rest
Score: Total Reps
Time Cap: 24:00
Kilograms: 24/16, 43/30, Beg:11.5/7.5 Int: 20/18
Scaling Options
Beginner
1:00 Low Box Jumps or Step ups
1:00 Dumbbell Snatch, Right, @ 25/15 lbs
1:00 Thrusters @ 45/35 lbs
1:00 Dumbbell Snatch, Left, @ 25/15 lbs
1:00 Low Box Jumps or Step ups
Intermediate
1:00 Box Jumps, Step Down @ 24/20
1:00 Kettlebell Snatch, Right, @ 44/26 lbs
1:00 Thrusters @ 75/55 lbs
1:00 Kettlebell Snatch, Left, @ 44/26 lbs
1:00 Box Jumps, Step Down @ 24/20
1:00 Rest
ACCESSORY / EXTRA (Checkmark)
In Pairs, Synchro Plate raise + Turn
3 x 1:00 on, 1:00 off
Goal: Shoulder Strength